We are not only in an information war, frens. We are in a spiritual battle that may turn physical.
Ephesians 6:12 teaches us that our fight here on Earth is ultimately not against our fellow man, but those who rule over us and the entities they answer to:
12 For we wrestle not against flesh and blood, but against principalities, against powers, against the rulers of the darkness of this world, against spiritual wickedness in high places.
The demons in power in dystopian hell-scapes like Nazi Germany, Soviet Russia, and north Korea are not unique to those societies or eras - we've witnessed the rapid escalation of virtue signaling and social enforcement in the West in recent years, and with the CCP social credit score system in full bloom in the most populous nation in the world, those envious of the power it brings (corporate and government alike) are hard at work transporting that lever of control here to America. Make no mistake: they will recruit your fellow man to fight against you, and many will be happy to join in their wickedness.
Life is going to be worse in 2021 than it was in 2020. Totalitarianism will grow. The economy will worsen. Your opinions will become unacceptable, if not illegal. There will be no help for you from the mainstream. Justin Amash will not save you by getting 1.5% of the popular vote in 2024. John Brennan has publicly lumped “libertarians” in with “insurgents”. This society wants radicals to be fragmented, disempowered and disenfranchised. It’s up to you to fix that. It’s up to you to make allies, to empower yourself, and to secure your own rights. Repeat after me: “The cavalry is not coming to save me. I am the cavalry.”
If you’re the cavalry, you need to be prepared for battle. You need to be disciplined. We are all, at this very moment, fighting a two-front war: a cold civil war, and a hot spiritual war. You cannot be a valuable soldier in either of those conflicts if you don’t have your physical health in order. I can’t stress this enough. You are at war. You are the cavalry. Get fit or be crushed.
With this as our setup, I will be sharing the backbone of a diet regimen I've previously shared with friends, acquaintances, and others wanting to improve their health and physiques. In the United States, we have 43% obesity and 73% overweight rates in adults over age 20 as of 2018, and government responses to COVID were largely to shut gyms, beaches, and outdoor parks for long periods of 2020 and even 2021. I'm sharing this guide for free for all of us who wish to see a better tomorrow, both for ourselves as well as for everyone else around us.
Before we hop into it, I'd like to give strong encouragement to first losing weight and getting lean - sub-15% body fat - before any serious attempts at building muscle. While this diet was formulated with hormonal optimization in mind, if you're 20+ lbs. overweight, your body is going to inefficiently utilize the testosterone you are producing. Even if you produce a lot of it.
For muscle gain, a small to moderate caloric excess will be required to build lean mass while minimizing fat gain (in addition to a fruitful weightlifting routine). This caloric excess will fall in the 200 calorie range on a daily basis. Cheat meals will be more allowable in this state, but keep in mind that eating healthy and focusing on your long term health should still be a primary pursuit while "bulking." When pursuing weight loss, a daily caloric deficit of a minimum of 250 calories is necessary to lose weight - any less and you will be prone to rounding errors in BMR/exercise/food and will miss your mark, frustrating your weight loss progress as well as yourself. To lose 1 pound of weight per week, you'll need to be in a deficit of about 500 calories per day. The calorie number that will put you at this deficit will drop over time as you lose weight - the closer to your goal you get, the more dialed in you will need to be to see this through.
For either weight loss or weight gain, the goal is to consume .75-1.25 grams of protein per pound of bodyweight per day. While building muscle, consuming more carbs and fat allows you to eat a little less protein than you would for losing weight, as your body will use the increased carbs and fats for glycogen, sparing the protein you consume from being converted into glycogen and instead getting utilized for muscle repair and growth. For weight loss, it's best to restrict excess sources of sugar - particularly added sugar - and processed foods and fats, and allow bountiful portions of vegetables and nutritious and low-calorie dense fruits. Eating low-calorie dense foods that are high in proteins, fiber, and even water will help you maintain fullness even while in a caloric deficit. Proteins are the most important macronutrient to track; total calories will suffice as opposed to also tracking carbs and fats to the exact number.
QUALITY SOURCES OF PROTEIN
Chicken breast - 8g protein per oz.
Buy and eat skinless chicken breasts, for convenience in cooking and eating as well as nutritional purposes; the skin adds unnecessary fat. Thighs are cheaper than breasts, but have significantly more fat. While it's not unhealthy fat, it's not conducive to maintaining lean mass. A serving of 4 oz. boneless/skinless breast would provide approximately 32g of protein.
Fish: 6-8g protein per oz.
Sources like salmon and tuna also provide omega 3 fatty acids, while fish like tilapia and halibut are lower in fat but higher in protein. Wild caught is preferable to farm raised fish, as it is less likely to contain chemicals and additives used in the farming process.
Beef: 6-8g protein per oz.
Protein and fat content varies on cuts of meat. Beef is also an excellent source of B vitamins, iron, and creatine. High fat beef like ribeye, New York, and T-bone are less efficient sources of protein, while also tending to be more expensive. Opt for those in cheat meals, if you wish. Cuts of beef that are leaner, and thus higher in protein, include: loin, round, flank, and brisket. Examples: sirloin, tenderloin, round roast. Beef is an excellent source of saturated fat and cholesterol, vital for testosterone production.
Eggs: 6g - 8g protein per egg
Whites provide the protein, and yolks are great source of choline and inositol, vitamins D and E, saturated fats and cholesterol, and B vitamins. I'm a proponent of eating yolks, but you can take a yolk out of every other egg to keep your protein to calorie ratio in check while deficit eating. Removing the yolk from an egg will remove 5g of fat, but also essentially all of the vitamins and minerals from the egg.
Pork, whole meat cuts - 6-8g protein per oz.
Less nutritional benefit than the sources above, but a porkchop or pork tenderloin can be consumed on occasion without worry. Same with chicken thighs.
Protein powder, protein bars: 20-25g per serving.
Avoid soy proteins, look for whey. Search for a brand/flavor you like with no more than 5g carb and 3g fat for powder - any more and your protein simply has too many additives. Quest bars are generally high quality, as are the Kirkland brand bars from Costco. More information on protein powders and bars can be found in the supplement section below.
Ground lamb, beef, and pork can be eaten. As can bacon. Avoid varieties that contain sugars, oils, or added ingredients beyond the principal food in the product. For ground meats, go for 85% lean or higher for highest protein content. As with other disclaimers I've given, generally go for these in cheat meals, not as your main source of protein consumption.
Beans, nuts, and legumes do have more protein than most non meat foods, but they aren't efficient sources of protein compared to meat and eggs. Don't consume them as protein sources. Eat something from the sources listed above with each meal.
With 4 or 5 meals in a day, you should have no issue reaching your protein target.
Limit consumption of fats to foods and the following cooking oils. When using cooking oils, measure out the dosage, which is typically one tablespoon. Use non-stick pans to cook your food (non-Teflon division), which will help reduce usage of cooking oils:
Coconut oil, extra virgin: good source of saturated fat - low and medium heat, below 375 degrees
Olive oil, extra virgin: good source of monounsaturated fat - low and medium heat, below 375 degrees
Avocado oil, extra virgin: good source of monounsaturated fat - medium to high heat, below 500 degrees
Butter/animal fats/grease from ground meats - medium to high heat
Corn, canola, margarine, vegetable, soy, peanut, and other cooking oils not listed above are to be avoided. They're high in polyunsaturated fats, trans fats, and/or rancid from processing. These produce inflammation throughout the body, raise LDL cholesterol levels, and add extra calories to your diet with little or no nutritional and health benefit. They also drop testosterone production.
Nuts like almonds and walnuts, fruits like avocados, meats like beef and fish, and eggs are your best sources of fats from food. Fish, almonds, walnuts, and avocados provide omega 3 fatty acids, beef and eggs are a good source of saturated fat and cholesterol. While not advantageous to eat vast amounts of these nutrients due to containing 9 calories per gram of fat, they are crucial in the production of androgenic hormones and other functions, and need to be consumed via diet - they are not produced by the body.
Vegetables should comprise the majority of your diet via volume. They provide lots of essential vitamins, minerals, micronutrients, and fiber. Eat as many vegetables as you like (sans sweet potatoes - they do have 25-30g carbs a serving), and season freely with spices, onions, and garlic. Minimize or eliminate oils when cooking vegetables. The following are excellent choices, as outside of sweet potatoes, they're all low carb and packed with micronutrients:
Squash - all varieties
The only veggies to completely avoid are soy and edamame (for men - any women reading, those are good to go for you). If you have favored vegetables not listed here and can't stand any of the ones I listed, eat away. Cruciferous vegetables like broccoli, cauliflower, brussels sprouts, bok choy, watercress, and more contain indole-3-carbinol, which will your body will use to decrease the amount of testosterone conversion to estrogen - eat as much as you can every day.
Fruits are fine. Depending on your body composition goals, your allowance of fruit will vary to some degree, whether it be total amount or in the variety of fruits you will eat. Eat them whole or blend them whole. Juicing extracts the sugar and leaves the good stuff behind. Fruit juice is not comparable in any way to the whole fruit. Choice fruits suitable for all times include:
Avocado - these have healthy fat, but keep in mind they are very high in fat. You shouldn't eat multiple avocados a day as a result.
If you're looking to build muscle, feel free to add a banana to smoothies. If you're looking to lose, opt for more nutrient dense fruits like the ones above.
It's best to avoid these and eat fruits in their stead. They're empty carbs with comparatively little nutritional benefit when stacked up against fruit. Oats are a decent vector for a quick meal of protein powder in a bowl of oatmeal, and it is relatively tasty depending on your protein powder. Breads and rice can be part of your meal plan if you really enjoy them. A good way to still enjoy bread without wrecking your regimen is to eat it as a cheat meal on a date night.
Dairy is okay, but with a caveat - whenever possible, use free-range, grassfed sources. Factory-raised cows are given terrible food sources, and like us, eating horrifically affects their nutrition and health profiles. You're putting the byproduct of those food choices into your own body - don't settle for low-quality food. Do this as often as you can with your meat and egg selections, too.
This section is for spices to add to food. Onions, garlic, shallots can be added to anything you feel would benefit from their addition. The following work well on veggies and meat:
Other single ingredient spices and herbs are free to use. For sweeteners, use stevia or artificial sweeteners in lieu of creamers and sugar in coffee, tea, etc. Creamers and sugar add calories, and those count - even in drinks.
Salad dressings are loaded with sugars and low quality oils, and are served at levels that far surpass tablespoon servings. There are few faster ways to tank your meal regimen than to eat "healthy" salads with 800+ calories.
Avoid fast food, generally. They're full of added sugars and fats that aren't nutritionally beneficial. To increase the benefits and decrease the damage to your regimen when eating out, use the following tips:
Order lettuce-wrapped burgers with minimal or no sauce at burger joints.
Avoid salads that came with dressing already applied.
Avoid sub sandwiches and order low carb veggie and meat bowls instead.
For breakfast foods, avoid "healthy" options like muffins. Donuts have fewer calories. Not a joke. If the choice is between a donut and a muffin, eat the donut.
Ideally, eliminate alcoholic drinks entirely for 4-6 weeks and then limit to no more than 5 per week if you're looking to lose weight. They count as calories, too, and also reduce your ability to train and recover effectively. Last but not least, alcohol is harmful to your testosterone production. I'm repeating this in every section, but if you're going to tank your test levels, you're limiting your ability to make progress with your physique and health.
HEALTH FOODS/SUPPLEMENTS/THERMOGENIC COMPOUNDS
For men, foods like flax and soy should be avoided. Soy is frequently added as an emulsifier in protein powders and bars, choose brands and products that do not contain it. Green and black teas and coffees are great, for cognitive function, metabolism-boosting effects, and energy benefits from caffeine as well as antioxidant properties. Use stevia to sweeten your cups of caffeine, and add ginger for taste and androgen enhancement (add ginger to everything possible). Chamomile tea is a solid nighttime choice for relaxation and sleep - take with ZMA and 2-3g of glycine and you'll sleep better and recover more fully.
Avoid mint, in all varieties, as it crushes test levels. The taste is great, but it's simply not worth it.
The omega 3 in flax is not as bioavailable as that found in fatty fish like salmon, and studies have shown flax to reduce testosterone levels. Soy has an even greater negative effect on testosterone levels than flax. Ginger can be applied as a spice in oatmeal, to certain fish and veggies, and in smoothies as a flavor enhancer as well as an androgen booster.
Omega 3 fish oils are great - if you eat fatty fish fewer than three times per week, supplement with fish oil. Think of omega 3 as the WD-40 for your body, providing lubrication for joints and lessening inflammation.
Multivitamins are a solid choice to ensure that you get the nutrients you need, even if you follow this regimen closely. For men, choose iron free versions; our need for it will be met by our meat intake.
ZMA is wonderful for a variety of reasons - Zinc and magnesium help with sleep, hormone production, and bone/skin/teeth health. Zinc is crucial in the production of luteinizing hormone, which is what is needed for men to make testosterone naturally. Magnesium also helps with anxiety and bowel regularity. Vitamin B6, the final ingredient, is a precursor to melatonin. For guys looking to have children, this will also help boost your fertility.
Glucosamine/chondroitin - These supplements provide nutrients to help your joints from degenerating more rapidly than they otherwise would without them. This is for maintenance, not anabolic properties.
Protein powders - whey protein is a fast absorbing protein, generally affordable and found in a variety of flavors. Avoid protein powders with added carbs and sugars. If your protein powder has more than 5g of sugar or 3g of fat, it has too much added fat and sugar. Concentrate is fine, but will have more fat and carbs than does an isolate. It will be less expensive to buy, as well. Casein proteins are best before bed, as it is a longer absorbing protein. These are typically more expensive than whey proteins in supplement form, but can be found in dairy products in high concentrations. Low fat cottage cheese before bed can be a great substitute for a casein protein shake, for instance.
There you have it! You'll need a solid workout routine, too (a later article, perhaps?), but with the protein sources you'll have plenty of zinc, iron, protein, fats, and cholesterols necessary for muscle building; vegetables that provide fiber, micronutrients, and anti-estrogen properties; fruits that contain vitamins and also taste great either raw or in smoothies.
Hit your targets consistently and you will see results, frens! What lies ahead is uncertain - socialized medicine and rationing is one possible outcome. Growing civil unrest and balkanization is another potential course of action. Totalitarian fascism in the fashion of wokeism, an expansion and enforcement of the coordinated campaign to reduce meat consumption may be installed. What you do now can improve your health and put you in a position to better survive - or thrive - no matter the outcome.